Return

Managing Type 2 Diabetes

Type 2 Diabetes

Type 2 diabetes is a chronic condition occurring when the body cannot use insulin correctly, resulting in high blood sugar levels. More than 38 million Americans have diabetes, or about one in 10 people, and of that number, 90–95% of them have type 2.

While a new or existing diabetes diagnosis can be stressful or worrisome, the power to improve your overall health and wellness is in your hands. Positive lifestyle habits, such as a healthy diet and regular exercise, can prevent, slow or even reverse the progression of this condition. Continue reading for tips on managing your type 2 diabetes and available medical options. 

Develop a Healthy Diet
So much of our health is tied to what we eat, and managing your diabetes is no different. However, our favorite foods can be difficult to give up, especially if you associate healthy eating with riveting dinners like unseasoned, boiled chicken every night. Luckily, that’s not the case; the goal is to control portion sizes while getting a healthy balance of foods and avoiding excess sugar — everything in moderation.

While healthy eating is a little different for everybody, here are some tips to help you navigate diet changes:

• Familiarize yourself with meal planning methods – A big part of mindful eating is knowing what and how to eat, according to the Mayo Clinic. Whether you’re a calorie counter or prefer the visually driven plate method, these tools are essential in managing your diabetes, especially if you require insulin at mealtimes.
• Make sure you’re getting the essentials – No matter what cuisine you prefer, try prioritizing meals containing nutrient-rich foods, such as:
  • Lean meats, like fish, chicken and turkey.
  • Plant-based proteins, such as beans, legumes, nuts and seeds.
  • Vegetables — dark leafy greens are preferred.
  • Whole grains like oats, quinoa, barley, farro and whole wheat.
• Know what to avoid – Limiting foods high in saturated fat, trans fat and added sugar can help you maintain healthy blood sugar levels and prevent health complications related to diabetes, such as diabetic eye retinopathy, according to Healthline.
• Learn what proper portions look like – Did you know your hand is a valuable serving guide? While everyone’s nutritional needs differ, consuming too much, especially when eating out, can lead to harmful sugar spikes. Instead, look to your hands as a rough guide when eating:
  • Open palm = 3 oz. of protein
  • Closed fist = 1 cup of carbohydrates
  • Cupped hand = ½ cup of carbohydrates
  • Thumb tip = 1 tablespoon of fat/oils
  • Thumbnail = 1 teaspoon of fats/oils

Get Active with a Fitness Plan
The food you eat is only half of the equation for managing diabetes. Physical activity has significant health benefits for people struggling with this health condition in the short- and long-term.

If your blood sugar levels seem lower after exercising, it’s not a coincidence; it’s science! According to the American Diabetes Association, physical activity can lower your sugar for 24 hours or more after a workout by making your body more sensitive to insulin. When your insulin sensitivity increases, your muscle cells are better poised to use available insulin for energy during and after activity.

While this short-term effect reaps immediate results, exercising long-term can also help lower your overall A1C. In a 2020 study published in Medicine & Science in Sports & Exercise, researchers found participants who committed to greater aerobic and combined aerobic and resistance training for six months enjoyed greater reductions in their A1C than those who didn’t. This makes exercising crucial to your overall diabetes management plan, especially as only 46.9% of adults meet the U.S. aerobic physical activity guidelines.

When trying to hit your recommended 150 minutes per week of heart-pumping exercises, some moderate to vigorous activities include:

• Fast walking, bicycling or hiking
• Lap swimming or taking a water aerobics class
• Playing basketball, tennis or other sports
• Participating in a group exercise class, such as Zumba or TRX (total resistance exercise)

Explore Medical Options
If you struggle to lower your A1C through diet and exercise or simply can’t reach your target blood sugar level, your primary care provider might recommend you explore medical options to improve your health. Always consult a health professional before taking any new medications or changing your wellness routine.

Metformin, also known as Fortamet, Glucophage, Glumetza or Riomet in the U.S., is an oral medication used to treat high blood sugar levels caused by type 2 diabetes. Upon taking it, you could see an improvement in one to two weeks, but the full effect can take up to three months. This medication can cause low blood sugar (hypoglycemia) and side effects such as nausea, belly pain, bloating and diarrhea.

GLP-1 receptor agonists, meanwhile, are injected medications that slow digestion and lower blood sugar levels. They are often prescribed for weight loss in addition to diabetes-related issues. To learn more about this kind of medication and the options available, go here.

These are only a fraction of the medical options available for people struggling to manage their diabetes. Your doctor will know the best solution for your issue and unique medical history. Also, beware of new boutiques or spas popping up offering access to the medications above. They likely do not operate under proper medical supervision, so it is safest and healthiest to see your regular practitioner.

It’s possible to live a long, healthy life and have type 2 diabetes. By staying on top of your blood sugar and overall wellness, you can avoid taking insulin or experiencing any complications of uncontrolled diabetes.

The American Independent Business Coalition (AIBC) is here to help entrepreneurs thrive personally and professionally. To learn more about the benefits of becoming an AIBC member, visit aibcoalition.com.

Articles in this newsletter are meant to be informative, enlightening and helpful to you. While all information contained herein is meant to be completely factual, it is always subject to change. Articles are not intended to provide medical advice, diagnosis or treatment. Consult your doctor before starting any exercise program.

Benefits may not be available in all membership levels. For more information, or to upgrade your membership, please call 1.800.992.8044.

 

Return

---